Healthy Tandoori Chicken Recipe
created by
Rachel O. 06/25/2024
"Continuing to eat my meal prep tandoori chicken"
"Great to hear youre sticking with your meal prep! Hows the tandoori chicken working out for you?"
See commentsIngredients
- 4 boneless, skinless chicken breasts
- 2 cups brown rice
- 1 cup green peas (fresh or frozen)
- 1 cup plain Greek yogurt (low-fat)
- 2 tablespoons tandoori spice mix
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
- In a bowl, mix Greek yogurt, tandoori spice mix, olive oil, lemon juice, salt, and pepper to create a marinade.
- Add chicken breasts to the marinade, ensuring they are well coated. Let them marinate for at least 30 minutes (or overnight for best flavor).
- Preheat the oven to 400°F (200°C).
- Place the marinated chicken on a baking sheet and bake for 20-25 minutes, or until fully cooked (internal temperature of 165°F/75°C).
- While the chicken is baking, cook the brown rice according to package instructions.
- In the last 5 minutes of cooking the rice, add the green peas to steam them.
- Once the chicken is done, let it rest for a few minutes before slicing.
- Serve the tandoori chicken over the rice and peas, garnished with fresh cilantro.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Tandoori Chicken Recipe is packed with lean protein from the chicken, which helps keep you full and supports muscle maintenance. The brown rice provides complex carbohydrates and fiber, aiding digestion and promoting satiety. The peas add additional fiber and essential vitamins. This dish fits well into various diets, including Mediterranean and high-protein plans, while being low in unhealthy fats and sugars.
Serving Suggestions
- Pair with a side salad of mixed greens and a light vinaigrette for added fiber.
- Serve with a glass of water infused with lemon or cucumber for hydration.
- Garnish with extra cilantro and a squeeze of lime for a fresh flavor boost.
Recipe Variations and Adjustments
tandoori chicken recipe
Stick to the original recipe for a classic tandoori flavor.
chicken and rice recipe
Add more vegetables like bell peppers or carrots to the rice for added nutrition.
chicken curry recipe
Add coconut milk and curry powder to the marinade for a creamy curry twist.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, just ensure it is fully thawed before marinating and cooking.
How can I make this dish spicier?
Add cayenne pepper or chili powder to the marinade for extra heat.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator and can be reheated easily.
Can I use a different type of rice?
Yes, you can substitute with jasmine or basmati rice, but adjust cooking times accordingly.
What can I serve with this dish?
A side salad or steamed vegetables would complement this meal nicely.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tandoori Chicken Recipe for its perfect balance of flavor and nutrition. Packed with lean protein and fiber-rich ingredients, it not only supports your weight loss goals but also keeps you feeling satisfied. The vibrant spices make it a delightful treat, while its easy preparation makes it ideal for meal prep or enjoying on the go. Whether for lunch or dinner, this dish is a delicious way to stay on track with your health journey.
Recipe created by Fitmate Coach; inspired by Rachel O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Continuing to eat my meal prep tandoori chicken"
"Great to hear youre sticking with your meal prep! Hows the tandoori chicken working out for you?"